Each session begins with deep breathing

long, slow inhales thru the nose to the count of six
As the elbows lift, the rib cage expands
More air enters the lungs, warms the entire system

. . . Exhaling with the head tilting backward and a definitive "HAAAAAAAAAAAAAA" sound

Push ups on your toes

Upward Facing Dog

Downward-facing Dog

Hips high . . .
ideally, heels on the floor

sun salutation

Moon Salutation

Fine tuning the Moon Salutation

start with the stomach flat against the thighs, allow the head to hang
& straighten the knees

all five fingers are placed under the heel, facing forward
each effort attempts to get the elbows to touch, behind the knees

Uttanasana (Standing Forward Bend)

bend, as though going over a large beach ball
no crunching in the low-back

WARRIOR POSE

Warrior pose

Triangle Pose

The instructor offers advice on fine-tuning a pose.

11Feb

TRIANGLE POSE

TRIANGLE POSE

AWKWARD POSE

Garudasana (Eagle Pose)

EAGLE POSE

STANDING BOW

Virabhadrasana III (Warrior III Pose)
Or Standing "T"

perfecting Toe Stand

tree stand

TREE POSE

Demonstrating to a student how to focus & support all the body's weight on one foot in a squatting position and on raised toes.

All of her weight is balanced on these toes in a squatting position.

SAVASANA

or Corpse Pose
the best one & most relaxing after a completed practice

Reading calming inspirations while the group completes Savasana.

Stretching the Hip Flexors

Bow (Dhanurasana)

Balasana (Child's Pose)

Supta Virasana (Reclining Hero or Heroine Pose)

EXTENDED CHILD'S POSE

CAMEL POSE

No, she is not ill. The instructor helps those of us who cannot execute typical postures fully find other ways to get similar benfit from the exercises.

Janu Sirsasana (Head-to-Knee Pose)

the body is balanced on the hands and tops of the feet
nothing else touches the floor . . . in theory

These are the specific postures and sequence of the hot yoga/Bikram yoga practice as published in the local newspaper.